Bandit CrossFit WOD–Wednesday, November 20, 2013

Main – CrossFit

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1a: Front Squat (4×8 @ 94% of weight used on 11/18/13)

1a: High Bar Back Squat (4×5 of 94% of weight used on 11/18/13)

1b.1: Triple Jump (Distance)

https://www.youtube.com/watch?v=ZyY0r1t1esA

1b.2: Triple Jump (Distance)

1b.3: Triple Jump (Distance)

1b.4: Triple Jump (Distance)

2: Metcon (Time)

For Time:

60 Burpees
20 Double Unders
40 OH Walking Lunges 95/65#
40 Burpees
40 Double Unders
40 OH Walking Lunges 95/65#
20 Burpees
60 Double Unders

Level 2
75/45# OH Walking Lunges
2 minutes of double under practice, finish out with singles

Level 1
Walking Lunges (no weight)
40, 30, 20 Burpees
2 minutes of double under practice, finish out with singles.

Strict 20 minute time cap on this workout. For every rep you do not complete, add one second to your time for your final score.

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